Vitamin C
Vitamin C is one of the best known and most effective vitamins when it comes to health and longevity. Find out more here.
What is the effect of vitamin C?
Vitamin C acts as a protective shield for our cells. It intercepts so-called free radicals—aggressive molecules that attack cells and can accelerate the aging process. By neutralizing these radicals, vitamin C protects the skin, blood vessels, and organs from damage. It also strengthens the immune system, helps the body fight off infections, and plays an important role in wound healing. Another key function is the formation of collagen, a protein that keeps skin, bones, cartilage, and blood vessels stable and elastic. Without sufficient vitamin C, our connective tissue would lose its elasticity and injuries would heal more slowly.
How much vitamin C do you need?
The daily requirement for women is around 95 milligrams and for men around 110 milligrams. That sounds like very little, but it can easily be covered by diet. For example, a single large bell pepper contains the entire daily requirement.
Which foods are rich in vitamin C?
Vitamin C is found primarily in fresh fruits and vegetables. Berries, citrus fruits such as oranges and lemons, peppers, broccoli, Brussels sprouts, and fresh herbs such as parsley are particularly rich in vitamin C. Since vitamin C is sensitive to heat, it is recommended to prepare fruits and vegetables as fresh and gently as possible.
Vitamin C supplements: When does it make sense to take them, and what should you look out for?
In most cases, a balanced diet is sufficient to supply the body with vitamin C. However, additional intake may be beneficial in certain situations, such as during prolonged stress, frequent infections, for smokers (whose requirements are increased), or if fresh fruit and vegetables are rarely consumed on a daily basis. When taking dietary supplements, it is important to ensure the correct dosage. The body cannot store vitamin C; excess amounts are excreted. Many supplements therefore range from 200 to 500 milligrams per day, an amount that can provide additional support to the body.
